Milo's Advice

[bigpump23]

So I have some time to kill at the computer so i decide to watch the fit show with Milos Sarcev, he's training delt today. This guy gives out the worst training advice. Just within watching it for 5 mins

"standing miltary press, good for the front delt"

Nope works the whole head

Next he has his guy do some seated db press and he says

"once you get tired you can just drop them down to a littler weight and do some DESCENING SETS"

those are not descending sets those are drop sets

The leg workout was pretty sound

but then you look at this chest workout

aside from his "upper,outer,middle,lower" comments

he says ,after having his guy pause on his chest "this is the rest pause method"

no it's not milos

[W8isGR8]

Sounded good to me.

[muirsy88]

Sounded good to me.

I didnt really disagree with him too much...after all, he is a pro and he could probably consume me for breakfast.

[Defiant1]

So I have some time to kill at the computer so i decide to watch the fit show with Milos Sarcev, he's training delt today. This guy gives out the worst training advice. Just within watching it for 5 mins

"standing miltary press, good for the front delt"

Nope works the whole head

Next he has his guy do some seated db press and he says

"once you get tired you can just drop them down to a littler weight and do some DESCENING SETS"

those are not descending sets those are drop sets

The leg workout was pretty sound

but then you look at this chest workout

aside from his "upper,outer,middle,lower" comments

he says ,after having his guy pause on his chest "this is the rest pause method"

no it's not milos

Hmmmm...

I don't agree on this one.

Military presses ARE basically a front delt exercise for most people. Check out the IEMG studies. Your medial delts and rear delts are not really in a line to contract because of the upward rotation of the humerus, though everyone is different. I am talking generalities

Descending sets, drop sets are pretty much the same to me, if I understand your description correctly of what he was saying.

Regarding the rest pause, to me "rest-pause" is just resting during a set and then doing more reps. The ORIGINAL rest-pause was Mentzers, where he would do 1 rep, put the bar down, then do another rep doing essentially multiple singles. Many seem to think that DCs "rest-pause" is the official, but he did not "make them up".

IMHO

[JamesBarlow]

So I have some time to kill at the computer so i decide to watch the fit show with Milos Sarcev, he's training delt today. This guy gives out the worst training advice. Just within watching it for 5 mins

You seem to have forgoten the golden rule.

The pro's are always right..


NOT

[W8isGR8]

Milos gets paid to train Pros, so I think he knows what he's doing(bad english aside)

[bigpump23]

Hmmmm...

I don't agree on this one.

Military presses ARE basically a front delt exercise for most people. Check out the IEMG studies. Your medial delts and rear delts are not really in a line to contract because of the upward rotation of the humerus, though everyone is different. I am talking generalities

Descending sets, drop sets are pretty much the same to me, if I understand your description correctly of what he was saying.

Regarding the rest pause, to me "rest-pause" is just resting during a set and then doing more reps. The ORIGINAL rest-pause was Mentzers, where he would do 1 rep, put the bar down, then do another rep doing essentially multiple singles. Many seem to think that DCs "rest-pause" is the official, but he did not "make them up".

IMHO

Miltary press-front delt eehhhh I tend to think of them as a more totaly delt movement but fine

Descending sets
set 1-10 reps
set 2-8 reps
set 3-6 reps

drop sets 25 pd curls 8 reps, 20 pd curls 10 reps

there's the difference, he had his guy do a set until he got tired then lower the weight thats drop sets and he called them descending

The Menzter and true rest pause way is exactly as you describe, multiple singles. Milos called rest pause just reseting at the bottom porttion for a secon dor 2 and then going back up, there's a difference

[JustBrowsin]

press in front hits mostly anterior delts with some help from the medials. press behind neck takes some stress off anteriors and puts more on medials. I dont think any pressing movements hit the posterior as those are pulling muscles.

[W8isGR8]

You're talking about descending pyramid sets. You have to give the guy a little break, English isn't his first language.

[bigpump23]

Milos gets paid to train Pros, so I think he knows what he's doing(bad english aside)

have you watched how pros trained? and Now I don't want to make this a flame war and yes they do have a few pro's to the con's and I should of known better then to post it on bbing.com and yes he does know somethings, especailly about dieting but in terms of training, like is the acse with all personal trainers it's not what you know but who you know.

[$AJ]

if i was juicing with enough drugs to kill a horse, then i'd follow his advice religously.

it's like Flex said when he had to get off drugs to save his liver and **** - there is a WORLD of difference training between natural and juiced, something that he'd forgotten. natty is far more harder, and to listen to a juice monkey is just failure waiting.

[Flex500]

I mean no offense but your being pretty nit-picky here over just a few meaningless things he said. He said military presses work the front delts, so what they do work the front delts rather well, do the not?

[W8isGR8]

have you watched how pros trained? and Now I don't want to make this a flame war and yes they do have a few pro's to the con's and I should of known better then to post it on bbing.com and yes he does know somethings, especailly about dieting but in terms of training, like is the acse with all personal trainers it's not what you know but who you know.

I agree 100% that pros train like sh*t, but I've agreed with almost all of the things Milos has said. All his tips about feeling the muscle work, slow negatives/explosive postitives, seem to be right on. Just my opinion. It doesn't make him right though, just because I agree with him.

[DiamondDelts]

Hmmmm...

I don't agree on this one.

Military presses ARE basically a front delt exercise for most people. Check out the IEMG studies. Your medial delts and rear delts are not really in a line to contract because of the upward rotation of the humerus, though everyone is different. I am talking generalities

Descending sets, drop sets are pretty much the same to me, if I understand your description correctly of what he was saying.

Regarding the rest pause, to me "rest-pause" is just resting during a set and then doing more reps. The ORIGINAL rest-pause was Mentzers, where he would do 1 rep, put the bar down, then do another rep doing essentially multiple singles. Many seem to think that DCs "rest-pause" is the official, but he did not "make them up".

IMHO

As always I agree D1. I felt that Milo's advice on shoulders and chest was dead on. I have stopped doing military presses and even behind the neck presses period. Overhead pressing just doesn't do **** in terms of sizable gains for my medial delts. And I feel in they are now a waste of time for overall delt size for me atleast. But I have came up with a solid routine that has been bulking up my delts once again.

I now do hammer grip barbell presses which have been EXCELLENT for my anterior delts. I do side barbell presses for my medial delts which is have replaced all forms of laterals I had been doing(except for heavy l-laterals). These work that good. And I have been experimenting with doing bentover side presses with a thumbs down grip which seems to hit my rear delts nicely.But I am not quite sure as of yet.

[A & B]

So I have some time to kill at the computer so i decide to watch the fit show with Milos Sarcev, he's training delt today. This guy gives out the worst training advice. Just within watching it for 5 mins

"standing miltary press, good for the front delt"

Nope works the whole head

Next he has his guy do some seated db press and he says

"once you get tired you can just drop them down to a littler weight and do some DESCENING SETS"

those are not descending sets those are drop sets

The leg workout was pretty sound

but then you look at this chest workout

aside from his "upper,outer,middle,lower" comments

he says ,after having his guy pause on his chest "this is the rest pause method"

no it's not milos

Military press is primarily a front (anterior) delt excercise.

Descending sets is another word for drop sets, call them whatever you want.

What's you're beef with his chest workout advice?


I think those shows with him are absolutely great. I think that after being in the business for 20 years, he knows a thing or two.

[rizay]

As always I agree D1. I felt that Milo's advice on shoulders and chest was dead on. I have stopped doing military presses and even behind the neck presses period. Overhead pressing just doesn't do **** in terms of sizable gains for my medial delts. And I feel in they are now a waste of time for overall delt size for me atleast. But I have came up with a solid routine that has been bulking up my delts once again.

I now do hammer grip barbell presses which have been EXCELLENT for my anterior delts. I do side barbell presses for my medial delts which is have replaced all forms of laterals I had been doing(except for heavy l-laterals). These work that good. And I have been experimenting with doing bentover side presses with a thumbs down grip which seems to hit my rear delts nicely.But I am not quite sure as of yet.

I have a question or two:

1. Hammer grip "barbell" press, and side barbell presses? I'm trying to picture it, but somehow I can't...Do you mean dumbell?

2. Usually on military presses, to go completely overhead is quite useless, and kills my triceps and elbows if nothing else. But in my training I stop right about the top of my head before I come back down, which also allows me to go about 20% heavier and keep constant tension on the front delts...How high were you normally going?

thx

[mt127158]

The pro's don't know what they are talking about most of the time. How many exercise degree's does Milos have? None. Just because he is big doesn't mean he knows everything. There are some dangerous mistakes in some of those video's. Here is a few mistakes from the video's.

Behind the neck work shows different benifits than going in front, and it is bad for your rotator cuffs. In fact, in the pulling down to the front you can accomplish a greater degree of scapular retraction than when doing them behind the back.

I don't agree with targeting all the various portions of the chest. There is some level of scientific backing for the argument of emphasizing the clavicular chest fibers during incline movements, but the assertion that it is possible to stimulate lower, inner, and outer chest fibers are the expense of others is bull.

I disagree with the fact that machines are superior to freeweights.

Doing side lunges is bad for your knees

squating duck footed is bad for your hips.

Overhead presses aren't just for your front delts

front raises don't shape your muscle.

[DiamondDelts]

I have a question or two:

1. Hammer grip "barbell" press, and side barbell presses? I'm trying to picture it, but somehow I can't...Do you mean dumbell?

2. Usually on military presses, to go completely overhead is quite useless, and kills my triceps and elbows if nothing else. But in my training I stop right about the top of my head before I come back down, which also allows me to go about 20% heavier and keep constant tension on the front delts...How high were you normally going?

thx

Well, I do ALL my presses with a partial rom as you described. I never lockout which helps me keep continous tension on the target muscle.

As for hammer grip barbell presses. I meant barbell. Here is a pic of my bar right here.

My bar is at the top, the mega tricep(or hammer grip) bar.

http://www.newyorkbarbells.com/splbars1.html

As for my side presses, I just set up my hammer grip bar in a floor bracket and place a flat bench next to it. The setup looks like a t-bar row. But I am lying on the flat bench beside the bar. I then let the bar lean on my shoulder and push it horizontally from that position. And there you go, a side barbell press.

These two pressing variations are the meat and potatoes of my shoulder routines now. Military presses are obsolete in my book. They do not do **** for my overall delt size at all. Especially my medial delts. I believe it is do to my naturally curved clavicle. Not a good bone structure at all for pressing. Which is why I came up with this side barbell press variation. And it hits my medial delts better than laterals with alot more weight.

[DiamondDelts]

The pro's don't know what they are talking about most of the time. How many exercise degree's does Milos have? None. Just because he is big doesn't mean he knows everything. There are some dangerous mistakes in some of those video's. Here is a few mistakes from the video's.

Behind the neck work shows different benifits than going in front, and it is bad for your rotator cuffs. In fact, in the pulling down to the front you can accomplish a greater degree of scapular retraction than when doing them behind the back.

I don't agree with targeting all the various portions of the chest. There is some level of scientific backing for the argument of emphasizing the clavicular chest fibers during incline movements, but the assertion that it is possible to stimulate lower, inner, and outer chest fibers are the expense of others is bull.

I disagree with the fact that machines are superior to freeweights.

Doing side lunges is bad for your knees

squating duck footed is bad for your hips.

Overhead presses aren't just for your front delts

front raises don't shape your muscle.

Oh lord.

[rizay]

Well, I do ALL my presses with a partial rom as you described. I never lockout which helps me keep continous tension on the target muscle.

As for hammer grip barbell presses. I meant barbell. Here is a pic of my bar right here.

My bar is at the top, the mega tricep(or hammer grip) bar.

http://www.newyorkbarbells.com/splbars1.html

As for my side presses, I just set up my hammer grip bar in a floor bracket and place a flat bench next to it. The setup looks like a t-bar row. But I am lying on the flat bench beside the bar. I then let the bar lean on my shoulder and push it horizontally from that position. And there you go, a side barbell press.

These two pressing variations are the meat and potatoes of my shoulder routines now. Military presses are obsolete in my book. They do not do **** for my overall delt size at all. Especially my medial delts. I believe it is do to my naturally curved clavicle. Not a good bone structure at all for pressing. Which is why I came up with this side barbell press variation. And hits my medial delts better than laterals with alot more weight.

Ah, the bar I know, I always just referred to it as a hammer curl bar...I couldn't connect the barbell part...

The second exercise you are speaking of is very creative, and I take it you came up with that?

Awesome thanx..
ray

[ampstang]

Miltary press-front delt eehhhh I tend to think of them as a more totaly delt movement but fine

Descending sets
set 1-10 reps
set 2-8 reps
set 3-6 reps

drop sets 25 pd curls 8 reps, 20 pd curls 10 reps

there's the difference, he had his guy do a set until he got tired then lower the weight thats drop sets and he called them descending

Military press IS more of a total delt workout, but it stresses more of the front. It's a better total excercise than, say, front extensions, that's for sure.

Drop sets, decending sets, blah blah blah. If people he's training understand what he means, it doesn't matter what diction he uses.

By the way, he obviously knows what he's doing because he's a monster.

[mt127158]

Oh lord.

I'm not trying to start anything, I'm just saying the pro's aren't infallible. Milo's probably know's more than me, but he doesn't know everything.

[AssToGrass]

Let's keep things in balance. Just because he is a pro and is bigger than 99% of people on this board does not automatially mean he knows NOTHING.

I think Milo has some very good information and it's great that BB.com is making it available. I learned some things. If there are things I don't agree with or don't feel are good for me to do then I don't do those.

However, I don't think he is a dummy just because he's big and successful and his trainees are huge and he has that cool ass gym to workout in.

Capice?

[Boridi]

Well, once you guys are as big as he is, I'll take your advice.


OH WAIT, he took steroids, he must have sat on his ass all day while he took those steroids! no working out involved....


just kidding, he has solid advice to offer.

[Dominik]

I mean no offense but your being pretty nit-picky here over just a few meaningless things he said. He said military presses work the front delts, so what they do work the front delts rather well, do the not?

I agree, the advice seemed fine. I consider military press one of the "mass builders" and do it every shoulder workout but the emphasis is on the front delts like he said--at least that was always my understanding. Side and rear benefit from additional isolation work through laterals.

As for what AJ said, I haven't seen much in his videos that is geared toward "juicing." Everything has involved only moderate weight and the emphasis is on strict form rather than flailing away with heavy cheating like you'll see many pro videos. For the record, I don't care what drugs he's taken. What pro hasn't taken drugs (and they all have something to say)?

Regarding the rest-pause thing, to me what he's suggesting is more of an eccentric pause (to dissipate some of the elastic energy, re: stretch shortening cycle) than resting say 10-15, which I actually believe is quite effective the way he discusses it, where the bar is lowered to the chest, tension is maintained, and the chest is pushed out slightly to stretch the pecs before starting the next rep. Sure beats bouncing the bar like every other gym junkie.

Anyway, next eggercize!

[SDFlip]

i thought his videos had great info.

i wish i saw something like that when i first started lifting.

[Dominik]

i thought his videos had great info.

i wish i saw something like that when i first started lifting.

Absolutely. Ditto for me. I like the fact he discusses different tempos like controlled movements up and down, fast concentrics, slow eccentrics, and so on, rather than saying "this is the Milos way, you must only do it like this."

The pro's don't know what they are talking about most of the time. How many exercise degree's does Milos have? None. Just because he is big doesn't mean he knows everything.

How about EXPERIENCE? I rate it highly. There are a lot of guys out there with "exercise degrees" who have zero experience building muscle. The same goes for personal trainers who are high on theory, low on experience.

Milo's probably know's more than me, but he doesn't know everything.

Probably? I think some people need to put down the old peace pipe and get a grip. He's been bodybuilding for over 20 years. I don't agree with everything he says but I'd never throw around lines like that. Probably? Try definitely. The same old crap about genetics and juice is getting old. It's a big factor, but if you don't train properly, if you're not determined or disciplined enough, you'll never build a physique that is even in the same ballpark as those guys. Of course he doesn't know everything (who does?) but he knows enough to have become a successful pro bodybuilder and trainer to other pros.

[juanca]

he's a pro and "probably" on gear, therefore, who cares, this man could do nothing more than squats/deads and grow.

dont listen or look to IFBB pro's for advice, when were only normal natty's

JC

[aqua-beowulf]

I'm not trying to start anything, I'm just saying the pro's aren't infallible. Milo's probably know's more than me, but he doesn't know everything.

Probably knows? Come on bro, you're sixteen for pete's sake, I'd say he knows quite a bit more, wouldn't you?

[Dominik]

he's a pro and "probably" on gear, therefore, who cares, this man could do nothing more than squats/deads and grow.

dont listen or look to IFBB pro's for advice, when were only normal natty's

JC

Can't agree there. I'm the last person who'd say "go and copy pro workouts," but you can still learn from those guys. Besides, they all had to start somewhere. And like I said before, he's not promoting anything in his videos that is unrealistic for a natural guy. All I saw was moderate weight and emphasis on form. Nothing wrong with that.